The health benefits of the Mediterranean diet

Because we have been in Greece and eating Greek food exclusively for the past week, I thought it might be timely to talk about the Mediterranean diet a bit.

While there is no official diet “rules” to follow, the Mediterranean diet generally looks like this:

• High intake of extra virgin olive oil, leafy green vegetables, fruits, whole grains, nuts, and legumes.
• Moderate intake of fish and other lean meat, dairy products, and red wine.
• Low intake of saturated fat, eggs, sweets, and red meat.

The diet is generally considered to be a “plant-based diet” and contains high levels of several nutrients including polyphenols, fiber, and mono- and polyunsaturated fatty acids. However, it is important to note that the diet varies from many diets considered healthy in the US because it unapologetically includes meats, vegetable oils, and wine.

So, is the diet a fad or are there real benefits to following it? As it turns out, there are real benefits.

The most important benefits of the diet revolve around cardiovascular health. In particular, the Mediterranean diet reduces blood pressure and improves endothelial function; high adherence to the diet is associated with a lower risk for cardiovascular disease risk and longer telomere length (a recognized biomarker of aging).

Evidence from randomized controlled clinical studies and observational studies also supports the benefits of the Mediterranean diet for glycemic control and diabetes risk, cancer incidence, cognitive decline, and overall lifespan/longevity.

And yes, there are weight loss benefits as well.

I want to emphasize that these benefits are not just my opinions or the opinions of the people who live in that part of the world. These are proven benefits based on clinical data. Here are a few important caveats:

• The benefits of the diet have been observed to be greater in Mediterranean regions than in non-Mediterranean. What this suggests is unclear, but it could mean that there are other factors at play other than diet that help accentuate the benefits of the diet.
• It is somewhat hard to quantify exactly what foods belong in the diet. As an example, I am writing this from Naxos, an island that is famous for potatoes. Potatoes are not part of the diet, but I can promise you that every restaurant in Naxos serves locally-grown fried potatoes and they are spectacular. Perhaps the locals don’t touch them, but I find that unlikely.
• The use of wine in the diet is debatable. For sure, most people in the region drink wine but very importantly, they do so with meals. If you follow the diet and drink wine, remember to limit wine consumption to meal times as much as possible.

Remember that you don’t have to go all-in on any diet. The Mediterranean diet actually looks an awful lot like many other diets that are considered healthy. There is a pattern here. Rather than forcing yourself into a rigid diet plan, most of us should just resolve to eat healthier: more vegetables, less meat, and less processed food.

And, according to the Greeks, consume more olive oil. Contrary to what many in the West believe, a daily intake of olive oil will not kill you.

Photo by Ioannis Sarantis on Unsplash